Team Mulqueen
Powerlifting, Bodybuilding, Power Sports , Strength & ConditioningThis program is aimed at athletes that want to get stronger in the 4 big lifts: Bench, Squat, Overhead Press, Deadlift.
The Construct Program is periodised over 15 weeks, with 66 workouts included. It is perfect for anyone who is dedicated to getting stronger and bigger. This is not some cookie cutter bulls**t program, it is designed scientifically and is completely periodised over the 15 weeks.
The first 14 weeks are all geared towards a final testing week which will be sure to produce PBs in all lifts.
The Construct Program? is for athletes who are serious about progress and willing to put the work in long term.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Seated External Rotation
3 x 10
A2
Deficit Push Ups
3 x 10
B
Barbell Bench Press
10 x 5 @ 60 %
C1
Incline DB Bench Press
5 x 15
C2
Bent Over Row
5 x 15
D1
Cable Crossover
15, 15, MAX, 15, 15
D2
Tricep Pushdown
15, 15, MAX, 15, 15
A1
Resistance Band Crab Walk
3 x 15
A2
Single Leg Elevated Hip Bridge
3 x 10
B
Back Squat
10 x 5 @ 60 %
C1
Split Squat - Front Foot Elevated
3 x 10
C2
Back Extension
3 x 15
D
Barbell Rollout
4 x 15
A1
Band Pull-Apart
3 x 20
A2
Kettlebell Halo
3 x 10
B
Barbell Military Press
10 x 5 @ 60 %
C1
Pull-Up
4 x 10
C2
Dip
4 x 10
D1
Barbell Shrug
4 x 15
D2
Alternating DB Hammer Curl
4 x 15
A1
Med Ball to toes
3 x 15
A2
American KB Swing
3 x 15
B
Deadlift
10 x 5 @ 60 %
C1
Lying Single Leg Curl
4 x 8
C2
Walking Lunges
4 x 12
D1
Leg Press
3 x 15
D2
Hanging Knee Raise
3 x 15
A
Prowler Push
30, 25, 20, 15, 10, 15, 20, 25, 30, 35 @ _ , 22, 44, 66, 88, 88, 66, 44, 22, _ lb
B
Walk
1 x 30:00
